Being healthy seems simple, right? “Eat less, move more.” Well, that’s more easily said than done! Recommendations like this are blanket statements that don’t address practicality—so when it comes down to it, which is more important? Diet, or exercise?
Resent research indicates that we need to exercise for 77 hours to lose 1 kg of fat through exercise alone. (Or equivalently 35 hours to lose 1 pound). The idea of this is very discouraging to most. It is clear that calorie expenditure through exercise alone is relatively small in the grand scheme of things. That is why calorie deficit through food is essential for weight loss. The fact is that both diet and exercise are so interlinked that you can’t do one and forgo the other. For example, it’s perfectly possible to lose weight with no exercise but to keep it off, you will need to exercise.
So while diet may be the driver of weight loss, exercise becomes way more important in weight loss maintenance, although diet doesn’t become less important. Diet is still critical to maintenance and the key is, matching both exercise and diet for maximum benefit. What required is to add exercise as part of your daily regimen, which ensures your metabolism works well and which burns calories.
Making smart diet choices that match your energy expenditure is the way to go. Weight loss and weight gain revolve around caloric consumption and expenditure. Put simply, we lose weight when we eat less calories than we expend. Conversely, we gain weight when we eat more calories than we expend. In order to lose one pound of fat, we must create a 3,500 calorie deficit ( that means a deficit of more than 7000 calories is required to lose 1kg), which can be achieved either through exercise, diet or both. Balance is the answer… one diet/exercise regimen may suit one person but may not suit another.
So, here are our 10 steps to weight loss success.
- Determine how many calories you expend every single day. You can use this calculator here.
- Reduce your calorie intake. Use this calculator here.
- Increase your amount of protein in order to stay satiated. (Protein also has the higher Thermic Effect of Food out of any macronutrient, meaning your body needs to expend more energy to digest it in comparison to carbs or fats.)
- Limit salt, sugar and starches may also mean losing more weight at first — but that’s mostly fluids, not fat
- Keep a food and workout journal. Try myfitnesspal.com
- Eat vegetables to help you feel full.
- Drink plenty of water
- Get tempting foods out of your home
- Stay busy — you don’t want to eat just because you’re bored.
- Exercise 3 to 6 times per week –Remember to shop Gravity to sweat in style!
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